Apanasana (Knees to Chest Pose)

Easy

apanasana

Information Chart

TranslationKnees to Chest Post or Wind Relieving Pose or Breaking Wind Pose
PositionSupine (Lying on the back on the mat)
DirectionForward Bend
StyleSymmetrical
BenefitsPrimary: Stretch themuscles of the back and spine
Secondary: stretch the hamstrings and the back of the body
DifficultyEasy

Vinyasa Krama

Start on your back with yout knees bent and drawn to the chest and off of the floor. On exhale, pull your knees progressively closer to your chest. On inhale return to starting position. Get out of the post by putting your feet gently on the ground. Repeat for 5-8 breaths.

Preparation

This is the gentlest of poses. No preperation needed.

Counterposes

Shavasana

Contraindications

Avoid this pose if you are suffering from acute back issues.

Variations

  • Hip circles in the same direction (symmetrical) or opposite direction (assymetrical)
  • Use a strap to pull the legs closer
  • work on one leg at a time while the other leg is laying flat on the ground